Be horribly, horribly mean to the little girlie.

Yet another of the 'critique my routine' thrad. I've been hitting the gym 3 days a week for the last 2-3 weeks. I wasn't previously in horrible shape or anything, though. Mostly starting lifting instead of BWE's to take it to the next level. My weight varies, I tend to take it a bit easier on Fridays, so I won't mention that. Don't keep particularly great track, other than a little mental sidenote to myself whether I'm going up or down. My schedule is:

Lift: Mon, Wed, Fri

Class: Tues, Thurs, Fri

Long run: Sun

Saturdays, I usually have a horse show in the morning, and am a pickup goalkeeper for a couple of rec league indoor soccer teams

Anybody see anything I'm missing? Also, my core work feels like it is lacking. At the least, I can never make my core muscles burn pleasantly like the rest of them, other than my back during deads. When I am doing situps, I feel it in my back more than anything, but they're not hard. Maybe I simply have poor form, I'm not sure.

Yes, dear, I know, but it's unavoidable. At least they only overlap once a week, now. I hate going to the gym on weekends. I'm there to work out, not socialise, and especially not to be ogled by the old, fat perverts, and occasional hot-but-no-less-creepy guys. Just, no. I either go when it opens in the morning, or the last hour before it closes at night, when it's nearly deserted. Obviously, I'm not going to just ... only go two days a week. Even three doesn't feel like often enough, even though I'm always still sore from the last day.

Anywho.

My goals are for greater strength in general, as opposed to the fairly decent endurance that I already have. Essentially, to take my fitness level to the next level. That's so repetative. Also, generally evaulatate where I'm weakest and strongest. Obviously, I am going to have weak areas, but so far everything seems generally proportionate. Oh, and the forearm stuff is kind unrelated, it's for riding.

What kind of strength are you trying to build? Are you trying to move heavy objects or do better at a particular sport? Or are you looking for a more defined, cut build? Different goals mean different workouts.

What kind of strength are you trying to build? Are you trying to move heavy objects or do better at a particular sport? Or are you looking for a more defined, cut build? Different goals mean different workouts.

Moving heavier objects, rather than moving heavy objects for a long time. :)

For the moment, I'm still doing judo, so being strong in a fashion that helps me with that is good. Definition is always nice, but not really my overall goal.

Since your joints are mostly good, you can consider really working for strength.
I suggest a 5*5 working set setup, after you have warmed up properly with some light cardio and 'less weight more rep' sets.
Easy on the knee.

Strength in Judo is like wrestling, you want explosive power rather than powerlifter type strength. keinhaar is the pro here, but I will throw out my suggestions all the same. Forget the DB flys, on your DB bench lower the weight slowly, like a slow 3 count, then explode them up as fast as possible. You will need to use less weight to do this, but the focus is on speed.

Add dumb bell power cleans. Basically take a light weight to start, put one dumb bell on the floor between your feet. With one hand lift it to the shoulder as fast as possible. Use your hips and legs. Then drive it out over your head. It should look like an olympic style clean and jerk, but you are using a dumb bell instead of a barbell. This is good for explosive strength and core.

Do bent over dumb bell rows, use the same method as the DB bench. Slow down, explode back up. Do not use lifting straps, work your grip.

Instead of single leg squats work on squats on either an inflated balance disc, or a theraball of you are advanced enough.